T.J. Smith’s is located at 1585 Easton Road, Warrington PA 18976 (215.343.1440).

Quizzo night is one of Cornerstone’s Biggest Mover Contest events. Also check out the Possibility Coaches Book Signing & Presentation on Thursday, March 8th at Cornerstone Doylestown.

Thursday, March 8th @ 6:30pm  | Cornerstone, Doylestown

Many people have fit bodies on the outside. However, if you could hear what they are thinking on the inside, you may be shocked! A fit mind is present in someone who is self-empowered. Self-empowerment includes healthy self-confidence, healthy self-esteem and a healthy self-image. Jon and Chris will provide you with 10 steps to get you there!

Jon Satin, MBA, is a Life, Relationship and Business Coach. His background in business includes real estate brokerage and corporate banking in New York, as well as building a large direct sales team for a major international corporation. His passion to assist people with reaching their goals and dreams led him into the field of Life Coaching. As an entrepreneur, who has built 3 businesses over the last 20 years, Jon has mentored hundreds of people and gained wisdom about the “human experi-ence.” His direct approach to coaching emphasizes ethics, integ-rity, compassion and healing which creates powerful results for his clients.

Chris Pattay, BBA, is a Life, Relationship and Business Coach. His background in business includes corporate banking and Director of Human Resources for an international company in New York. He has also been an entrepreneur building 3 successful companies including an international Direct Sales Team where he developed a coaching model for leadership and success. His insights and intuition coupled with a genuine sense of compas-sion, have provided life-changing experiences for hundreds of people from all backgrounds. Chris has the unique ability to easily assess challenges, either personally or professionally, and move in-dividuals quickly to a productive, beneficial outcome.

Together, Jon and Chris are The Possibility Coaches. Their mission is to guide people back on to the path they are intended to walk upon in this lifetime and live the life they so richly deserve! Like you, Jon and Chris have personally experienced pain, heartache, addictions and turmoil. Using proven methods during years of training and mentoring, they transformed themselves and they can do the same for you! Their unique approach to Coaching can assist anyone who is experiencing emotional pain and addictions. Since founding Possibility Coaches in 2002, they provide an environment that creates solutions for anyone seriously seeking to improve their life and ALL their relationships!

They conduct private coaching sessions for individuals and groups, and facilitate seminars and work-shops that empower individuals and business owners worldwide to live a life of meaning, passion and purpose. They are the authors of the book: “Living an Inspired, Empowered and Joy-filled Life! 365 Daily Tips to Get You There!” To learn more, visit www.PossibilityCoaches.com and www.365DailyTips.com

FREE to Cornerstone Clubs members! Please RSVP to Cornerstone, Doylestown by Tuesday, March 6th by calling 215.794.3700

Fascia is an interwoven web of collagen, elastic and a gel like material we are all made of. When the muscles get worn out and overworked from repetitive motion, they can hold up to 2000 pounds of painful pressure and make you feel as if you are in a straightjacket of discomfort. It’s actually not all in your head!

Collagen is a natural part of who we are, and getting your muscles to release the pain can release the appearance of aging skin. Many clients who receive regular treatments are asked if they have had face lifts!

Every myofascial treatment is customized to address each person’s unique structure and can include reflexology, deep tissue, neuromuscular and other modalities.

MFR can help relieve the pain the following conditions:

• Back Pain
• Bladder Problems
• Carpal Tunnel Syndrome
• Cerebral Palsy
• Cervical and Lumbar Injuries
• Chronic Fatigue Syndrome
• Chronic Pain
• Endometriosis
• Fibromyalgia
• Herniated Disc
• Headaches or Migraines
• Neck Pain
• Osteoarthritis
• Pelvic Pain
• Scoliosis
• Shin Splints
• Tennis Elbow
• TMJ Syndrome
• Whiplash

Silent treatments are one of the best ways to go into deep relaxation and enjoy the stress release. Just ask and we can have that as our focus. It’s your hour of power aimed to get your body back to its full potential and pain free!

To learn more about massage at Cornerstone, click here.

Article provided by: Caran Kalish is an advanced myofascial therapist who has 13 advanced courses with John Barnes and is trained in basic massage, reflexology and lymphatic drainage.

Want to make a great plan for your next session? Caran’s hours are Monday 9:30am to 2:15pm and Tuesday 4:30 to 9:15pm. Just call the Doylestown Service Desk at 215.794.3700 to schedule your next appointment.

How many of us realize, however, that emotional well-being is as important, and that stress and anxiety are just as dangerous?

Over time chronic stress contributes to hardening of the arteries and hypertension.  In a study done by Michael Crichton while a medical student at Harvard, he found that when asking patients why they had a heart attack the answer rarely had to do with a medical condition such as high blood pressure, cholesterol or lack of exercise. Most answers were very personal; not wanting to move after getting a promotion, impending divorce, grief, most answers concerned distress of relationships, children or jobs!  Here are some techniques that are powerful tools to create balance and support our heart and our well-being:

Diet

• Eat a wide variety of food
• Listen to your body’s signals of hunger
• Eat only what you find delicious
• Go for fresh over processed foods
• Use spices and herbs liberally
• Eat with awareness

Meditation

• Meditation consistently practiced is known to cause significant reductions in blood pressure.
• Regular meditation practice reduces stress levels, increases immunity and lowers cholesterol and blood pressure.

Yoga

• Balance Anahata, the fourth Chakra, your heart center
• Cobra pose (Bhujangasana) allows prana to be directed to your heart as well as strengthening the entire shoulder area. (Lie on your stomach, feet extended out and touching the mat, with your hands palm down under your shoulders.  Stabilize your core on the mat, inhale and raise your head lifting the upper body using the power of your back.  Engage your legs to protect your lower back.  Take 2 or 3 breaths, and then relax back down.  Do as many as you like!
• Camel (Ustrasana) opens up the chest area allowing us to give and receive from the heart.  It stretches the entire front of the body as well as the hip flexors and psoas muscle, as well as strengthens your back and abdomen. Kneel on the floor legs hip width apart, and release your weight down through the knees into your mat.  Press your shins and tops of your feet into the floor, your hands on the back of your hips or heels if you are able, inhale and lift your heart up at the breast bone and allow your hips to move forward over your knees.  Draw your shoulder blades back and towards one another. Stay for 3 breaths and relax. Release into child’s pose.
• Bridge Pose (Setu Bhandasana) stretches the entire front of your body while strengthening your glutes and legs.  Lie on your back with your knees bent and feet flat on the floor hip width apart. Arms are extended on the floor along side your torso. Breathe in.  As you exhale, lift your pelvis towards the ceiling while pushing through your feet. Hold for 30-60 seconds and release, repeat 2 or 3 more times.
• Standing Backbend (Anuvittasana) opens the heart chakra while also stretching the front of the body.  The pose also strengthens your core, improves respiratory system and helps the endocrine system.  Stand tall with feet together, and place your hands on your lower back or sacrum.  Squeeze you glutes, inhale and gently push your hips forward, simultaneously, lift your chest to the ceiling as your start to bend your torso back. Go just as far as feels comfortable and hold for 30 to 60 seconds, exhale and release.  Do a few more!

End any of your practices with a simple Buddhist loving kindness mantra:

May I be happy.  May I be peaceful.  May I be free from suffering.  Repeat this for those close to you and anyone else that needs it.  May all be happy. May all be peaceful.  May all be free from suffering.

Many heartfelt blessings to you!

Ogden Kruger

Baby Tiramisu

107 calories; 2 g fat ( 1 g sat , 0 g mono ); 3 mg cholesterol; 18 g carbohydrates; 3 g protein; 0 g fiber; 125 mg sodium; 29 mg potassium.

Get the recipe. (EatingWell.com)

Sour Cherry Sorbet

1/3 cup equals 175 calories, trace fat (trace saturated fat), 0 cholesterol, 198 mg sodium, 42 g carbohydrate, 1 g fiber, 1 g protein

Get the recipe. (TasteofHome.com)

Lemon Cake with Lemon Meringue Frosting

Calories 315; Total Fat 7 g; (Sat Fat 1 g, Mono Fat 4 g, Poly Fat 2 g) ; Protein 5 g; Carb 58 g; Fiber 1 g; Cholesterol 36 mg; Sodium 285 mg

Get the recipe. (FoodNetwork.com)

Chocolate Crepes with Raspberry Sauce

1 serving equals 203 calories, 2 g fat (1 g saturated fat), 30 mg cholesterol, 202 mg sodium, 42 g carbohydrate, 6 g fiber, 7 g protein.

Get the recipe. (TasteofHome.com)

Maple-Gingerbread Pots de Creme

Calories: 192; Fat: 10.6g; Saturated fat: 5.4g; Monounsaturated fat: 3.8g; Polyunsaturated fat: 1g; Protein: 4.3g; Carbohydrate: 21.1g

Get the recipe. (MyRecipes.com)

I have decided to switch up my routine in training and thought, “well why not a form of tabata spin?” After all, Dr. Tabata designed this workout for cyclist and skaters for the Olympics to improve their VO2 max (read more). The rate of increase is the highest ever reported. This protocol, (5 minutes of warm-up, 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest, 2 minutes cool-down) was used for highly-trained endurance athletes in peak physical condition.  So therefore, I will modify the work out for our population.  We also use off the bike tubing combinations to interval the workout.

Here’s more on Tabata:

• Go Broke for Tabata Intervals – Active.com
• Dr. Izumi Tabata
• The Tabata Protocol

So do you have what it takes to work as hard as you can? Finish your workout in 45 minutes? And have a GREAT time filled with fun, laughter, and great people?  Come on now you can do this.  See you there.

Please sign up 25 hours in advance by calling Cornerstone, Doylestown at 215-794-3700 or visiting the Service Desk.

The Cornerstone Clubs are excited to announce that we are gearing up for The Biggest Mover Contest 2012! This free fitness contest will run at all Cornerstone Clubs from February 6^th – March 5^th. Pre-registration for this event opens on Monday, January 30th.

January typically brings in many New Year’s resolution makers looking to change their life, get in shape, lose some weight or tone-up. The problem is that the resolutions most often get broken. The focus of the contest is not only to get them started in exercise, but importantly, to keep them motivated so they remain committed to this lifestyle change. The Biggest Mover Contest can create excitement for our members as they drive themselves to a better life, connecting and sharing this experience with other members.

BIGGEST MOVER! CONTEST RULES:

• The Biggest Mover! contest begins Monday, February 6th to Sunday, March 5th.
• Each week, Biggest Mover! cards will be available to you at member services (your first card is included in this packet).
• Visit any Cornerstone Clubs five times during the week to earn five stamps on your card and you can submit your card for a weekly prize drawing.
• All cards collected during the four weeks of the contest will be entered into a Grand Prize drawing.

Rules & Regulations:

• Limited to one card per week per participant.
• Club visits include solo visits: working out on the fitness floor and one-on-one personal training.
• Club visits also include group visits: group exercise, spinning, yoga, Pilates, aquatics, Strive, Zone, Octagon and FIT classes as well as small group personal training, workshops, karate and MVP). Visits for massage or nutritional counseling or to the Spa are NOT included.
• Your card MUST be stamped 5 times in one week to be eligible for prize drawings and at least ONE VISIT MUST BE TO A GROUP ACTIVITY.
• You are responsible for your card; if you forget your card, we will not be able to record your visit.

Increase Your Odds of Winning:

• Attend any of our four special Biggest Mover! classes throughout the month and earn an additional fully stamped card for each class you attend.
• Refer a potential member (see enclosed Member Referral card) and earn an additional fully stamped card for each referral.

Special Classes:

Members may sign up for ANY special class regardless of membership type for no additional fee. We encourage you to visit our other locations if you haven’t already done so.

Spinyasa—Cornerstone New Hope

Friday, February 10th, 6:00pm, 90 minutes. Join Frank Whitcomb and Bob Lonsdale for 60 minutes of spinning® followed by 30 minutes of Vinyasa yoga. This class will be high energy, high intensity and A LOT of fun. Maximum of 18 participants for spinning and 25 participants for Vinysasa. Sign upstart at 6:00pm Friday, February 3rd.

Zumba®—Cornerstone Doylestown

Wednesday, February 15th, 7:15pm, 90 minutes. Join Mary Tawa, Susanne Safran and Christine Anella for this high energy Zumba party taught by three fun and charismatic instructors. No sign-up rqd.

Om & Ah—The Treehouse at Cornerstone

Wednesday, February 29th, 6:30pm, 90 minutes. Join Susanne Paulovic and Suzanne Brett for this terrific 90 minute yoga class. Susanne P. will expertly lead the class while Suzanne B. provides hands-on adjustments to participants—an excellent opportunity to perfect your form! Maximum of 25 participants. Sign-ups start at 6:30pm February 22nd.

Not Your Grandma’s Water Workout!—Cornerstone Warrington

Saturday, March 3rd, 9:00am, 60 minutes. Join Janelle Coller and Heather Wauls for this serious water workout. Experience the perfect balance of shallow and deep water aerobics in this high intensity aqua boot camp. Sign-ups start at 9:00am February 28th.

BIGGEST MOVER! PRIZES:

• One GRAND PRIZE winner: 3 months FREE membership!
• Three 1st prize winners (one per club): 1 month FREE membership and
• $75 Club or Spa gift card
• Three 2nd prize winners (one per club): $75 Club or Spa gift card
• Weekly prizes donated by local sponsors will also be awarded to participants (click the logo for more information about your favorite sponsors!)

Cornerstone, Warrington will be hosting an American Red Cross Blood Drive on February 6^th, 2012 from 8:00am – 2:00pm. Please join us in the Health and Wellness Center to contribute to this worthy cause.

Every minute of every day, someone needs blood. That blood can only come from a volunteer donor, a person like you who makes the choice to donate. There is no substitute for your donation.

When you make a blood donation, you join a very select group. Currently only 3 out of every 100 people in America donate blood.

From its beginning, the American Red Cross has formed a community of service, of generous, strong and decent people bound by beliefs beyond themselves. The American Red Cross blood donor embodies this principle. Please join us in our mission to maintain a safe and stable blood supply!

Call us at Cornerstone, Warrington for more information: 215.918.5900

For more information about donating blood, visit www.redcrossblood.org/ or call 1-800-RED CROSS (1-800-733 2767).

Want to know if you’re able to give blood? Review the donor eligibility guidelines.

Karin Eisen is pleased to offer a 200 hour Yoga Alliance Certified teacher training program at Cornerstone. This program is for the serious student who is passionate about their practice and is interested in sharing that passion by teaching. Students will enjoy small class sizes with a teacher who will get to know them personally. The program will take you deeper into your own practice through the study of asana, breath work, mantra, meditation practices, philosophy and Sanskrit. Ultimately it will give you the tools to become a confident, well rounded yoga teacher. Upon successful comple-tion of the 200 hour program, participants will receive a certificate which will enable them to register with Yoga Alliance.

In this program you will learn:

• Asana and the principles of alignment
• Pranayama and the power of the breath
• Yamas & Niyamas, living ethically
• Meditation, going inside for the truth
• Anatomy & Physiology
• Finding your unique voice
• The energetics and flow of a yoga class
• Sequencing and themes
• Assisting and adjusting
• Practice teaching

DATES:

• March 10 & 11
• March 24 & 25
• April 14 & 15
• April 28 & 29
• May 19 & 20
• June 9 & 10
• July 14 & 15
• August 18 & 19
• September 15 & 16
• October 6 & 7
• October 20 & 21
• November 10 & 11

TIMES:

Saturday 11:00am-6:00pm (with a 1 hour break) @ THE TREEHOUSE
Sunday 8:00am-5:00pm (with a 1 hour break) @ WARRINGTON

COST:

*Cost does not include meals, lodging, or books. List of required reading will be provided upon registration. $2800.00 Early Bird if paid in full by 2/15/12, $3200.00 after (or with payment plan-inquire within)
*$500.00 non-refundable deposit due at time of registration if registering by 2/15/12.
*$1200.00 non-refundable deposit due at time of registration if registering between 2/15/12 & 3/9/12.

2012 Yoga Teacher Training Application

2012 Yoga Teacher Training Information Sheet

Call The TreeHouse at 215-862-2200 to register. Or Contact Us for more information.

To Enter:

1. “Like” Planet Smoothie, Diva Dietitian, and Cornerstone on Facebook.

2. Post your New Year’s Resolution on any one of our walls.

3. Tell everyone you know to ‘like’ your post. Whoever gets the most likes by Sunday, January 8th at 10pm will WIN!

So easy to do, so much fun to win! Get started by Liking our Facebook Page today!